How many calories are in sunflower seeds?

One ounce (about 1/4 cup) of sunflower seeds has 170 calories. Per 100g, sunflower seeds are 609 calories. A typical snack portion (2 tbsp) is about 100 calories. They're calorie-dense, so measure portions carefully.

Are sunflower seeds good for weight loss?

Sunflower seeds are calorie-dense (609 cal/100g) but can aid weight loss in small portions. They're high in protein (18.9g) and fiber (7.2g), promoting satiety. Stick to 1oz servings and choose unsalted to avoid water retention.

What nutrients are in sunflower seeds?

Sunflower seeds are nutrient-rich: 18.9g protein, 48.4g fat (mostly unsaturated), 7.2g fiber per 100g. Excellent source of vitamin E (35mg, 234% daily value), potassium (657mg), iron (4.4mg), and calcium (116mg).

Are sunflower seeds keto-friendly?

Sunflower seeds are moderately keto-friendly with 17.3g net carbs per 100g. A 1oz serving has about 5g net carbs, workable for keto. Better options include pecans (4g net carbs/oz) or macadamias (2g net carbs/oz).

How many sunflower seeds should I eat per day?

A healthy daily amount is 1oz (28g), about 170 calories. This provides vitamin E, selenium, and healthy fats. More than 1/4 cup daily adds significant calories. Watch for salted versions, they're easy to overeat.

Sunflower seeds vs pumpkin seeds: which is healthier?

Both are healthy. Sunflower seeds: more vitamin E, slightly higher calories (609 vs 569/100g). Pumpkin seeds: more zinc, magnesium, and iron, plus far more protein (30.2g vs 18.9g/100g). Fat is nearly identical. Mix both for variety.

Are sunflower seeds good for your heart?

Yes, sunflower seeds support heart health. They're high in vitamin E (antioxidant), unsaturated fats, and phytosterols that can lower cholesterol. The potassium (657mg/100g) helps regulate blood pressure. Choose unsalted to avoid sodium.

Do sunflower seeds have omega-3?

Sunflower seeds are low in omega-3 but high in omega-6 fatty acids. For omega-3, choose flax seeds, chia seeds, or walnuts instead. The high omega-6 content means you shouldn't rely solely on sunflower seeds for healthy fats.

Are roasted sunflower seeds healthy?

Dry-roasted sunflower seeds retain most nutrients. However, roasting may reduce some vitamin E and antioxidants. The main concern is added salt and oil. Choose dry-roasted unsalted for the healthiest option.

Can you eat too many sunflower seeds?

Yes, they're easy to overeat. A cup has 914 calories. Excess consumption can cause weight gain, too much selenium (toxicity risk), and digestive issues from the shells. Stick to 1-2oz portions and avoid eating shells.

All Foods

Calories in Sunflower Seeds

USDA Verified · FDC 2515381 · Jan 2026

170 calories

per 1 oz (28g) (28g)

18.9g

Protein

24.5g

Carbs

48.4g

Fat

7.2g

Fiber

Per 100g raw

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Serving Sizes & Calories

Serving Size	Weight	Calories
1 oz (28g)Standard	28g	170 cal
1/2 cup sunflower seeds	75g	457 cal
100g	100g	609 cal
1 cup sunflower seeds	150g	914 cal

609 calories per 100g raw

Complete Nutrition Facts

Per 100g raw

609 calories

Protein18.9g

Carbohydrates24.5g

Fat48.4g

Fiber7.2g

Sodium0mg

Potassium657mg

Calcium116mg

Iron4.4mg

How Sunflower Seeds Compares

Sunflower Seeds next to similar foods, all values per 100g:

Food	Calories	Protein	Carbs	Fat	Fiber
Sunflower Seeds	609	18.9g	24.5g	48.4g	7.2g
Almonds	579	21.4g	21.8g	50.7g	12.5g
Peanut Butter	598	22.2g	22.3g	51.4g	5g
Walnuts	654	15.4g	13.9g	66.1g	6.8g
Cashew	553	18.6g	30.7g	44.3g	3.2g